Health Tips - How can I improve my cholesterol levels?
Health Tips - How can I improve my cholesterol levels?
1. Eat less fat and cholesterol
Your body naturally produces all the cholesterol you need to stay healthy. But you also get dietary cholesterol through the food you eat. Every food that comes from animals (e.g. meat, butter, eggs, cheese) contains some cholesterol. Eating a high-cholesterol diet can significantly raise your LDL cholesterol levels.
The type of fats in your diet can also affect your cholesterol. “Good” or unsaturated fats can lower cholesterol levels and “bad” or saturated fats can raise them. As a matter of fact, a diet high in saturated fats is one of the main causes of high blood cholesterol. Try to limit all types of fat to no more than 30% of your total daily calories.
2. Eat more Fiber
Foods high in fiber, such as fruits, vegetables, grains and legumes, can help lower your blood cholesterol levels. Everyone should eat 5 to 10 servings of fruit and vegetables and 5 to 12 servings of grain daily. That may sound like a lot of food but it’s more manageable than you might think. Add a slice of whole wheat bread and an apple to your lunch, a cup of brown rice and some peas to your dinner and you’re already well on your way to achieving the recommended targets.
3. Control your weight
Carrying excess weight increases your triglycerides and lowers your HDL levels. The best way to lose weight is to cut down on the amount of sugar and fat in your diet and increase your activity levels. A safe and sensible approach to weight loss will help you keep those extra pounds off for good.
4. Be more active
Being inactive can lower the amount of good cholesterol in your blood and increase the bad cholesterol levels. In addition to keeping your cholesterol levels under control, a regular exercise program has many other health benefits. It will help you control your weight, lower your stress levels, reduce your blood pressure - and, best of all, it’s fun! Aim for at least 30 minutes of physical activity every day. You’ll find lots of good ideas for making exercise a regular part of your day by exploring the section on “Feeling Fit.”
5. Don’t smoke
Cigarette smoking damages the walls of your blood vessels, making them more susceptible to cholesterol deposits. Smoking may also lower your HDL levels by as much as 15%. If you don’t smoke, don’t start. If you do smoke, it’s time to quit.
6. Drink alcohol in moderation
High triglyceride levels have been associated with high levels of alcohol consumption. If you’re a woman, try to limit your alcohol intake to one drink, a day - if you’re a man, your limit should be two drinks daily.
7. Take your medication as prescribed
Lifestyle changes are often very effective in lowering cholesterol levels. However, changing eating and exercise habits may not be enough for you. If your blood cholesterol levels are high, your doctor may suggest stricter dietary controls or specific drugs to help keep your cholesterol under control.
If your doctor recommends medication for you, always take it just as prescribed. Do not skip doses or stop taking it without consulting your doctor. Buy a pill organizer and ask family members to help you remember to take each dose on time. Make a note on your calendar to renew your prescription before you run out. Remember that medication is not enough on its own. You must also follow a low-fat diet and exercise regularly to reduce your risk of heart attack and stroke.
Tags: cholesterol, fat, Health, Health Tips